Foods to avoid at dinner if you want to lose weight
Legumes are an important component of a healthy diet. Beans, chickpeas, lentils and peas are not only versatile and economical, but also contains essential nutrients that greatly benefit our health. However, although they are an excellent choice for most dishes, There are reasons to avoid using them at night if your goal is to lose weight..
Benefits and properties of legumes
Legumes are one of the best sources of dietary fiber.. Fiber is critical to digestive health because it promotes regular bowel movements. and helps prevent constipation. Additionally, a diet rich in fiber may help reduce the risk of heart disease and type 2 diabetes.
On the other side, Legumes are rich in protein. An excellent source of plant proteins. This is especially important for those following a vegetarian or vegan diet. Proteins are essential for tissue repair and growth, as well as for the production of enzymes and hormones.
Finally, they are low in fat. Compared to many animal protein sources, Legumes are low in fat and contain no cholesterol. This makes them a heart-healthy option.
Why not eat legumes at night if you want to lose weight?
While legumes are undoubtedly healthy, eating them at night may not be the best option for those looking to lose weight, according to nutrition experts.
- Slow digestion. Legumes are rich in fiber and protein, which can slow down the digestion process. Eating legumes at night can cause you to feel heavy and bloated, which can interfere with restful sleep. Getting good rest is critical for weight loss because lack of sleep can increase levels of hunger hormones such as ghrelin and decrease levels of leptin, which regulates satiety.
- Carbohydrates which contain legumes are not recommended to be consumed at night when trying to lose weight through diet.
- Concentrated calories. Although legumes are rich in nutrients, they are also relatively low in calories compared to other foods. Eating high-calorie foods at night, when there is usually less physical activity, can lead to excess calories, which interferes with weight loss.
- Thermogenic effect. Proteins have a stronger thermogenic effect than carbohydrates or fats, meaning the body burns more calories to digest them. However, this process can increase body temperature and energy levels, making it difficult to rest at night.
- Water retention. Legumes contain sodium, especially if eaten canned. Excess sodium can cause fluid retention, which can lead to temporary weight gain.
Additionally, it should be noted that heavy or high-calorie foods should be avoided at the end of the day. Therefore, it would be a good idea to give up fried foods. The reason is that our body does not need such an injection of calories at all and therefore, since it cannot burn the calories that we get from food, it will store them as an energy reserve, that is, in the form of saturated fat.
Bibliographical sources
– Pardo, D.E., Deibe, Florida, Martinez, I.P. and Jimenez, A.V. FOOD FATS.